By Desmond Nleya
Living in the UAE presents unique challenges for maintaining a healthy weight.
With an abundance of delicious cuisines, long working hours, and hot weather that can discourage outdoor activity, it’s easy to slip into sedentary habits that lead to obesity.
However, with conscious effort, you can stay fit, avoid obesity, and keep your Body Mass Index (BMI) within a healthy range.
Here’s how:
1. Understand Your BMI
BMI is a simple measure to classify weight status.
Healthy BMI: 18.5–24.9
Overweight: 25–29.9
Obese: 30 and above
You can calculate BMI using this formula:
BMI = Weight (kg) / (Height (m) × Height (m))
Regularly tracking your BMI helps you stay aware of your health status and take action early.
2. Adopt a Balanced Diet
In the UAE, temptation is everywhere—lavish buffets, fast-food deliveries, and sweet treats. To control your weight:
✅ Eat More Whole Foods
Fresh vegetables and fruits
Whole grains (brown rice, quinoa, oats)
Lean proteins (grilled chicken, fish, legumes)
✅ Reduce Processed and High-Calorie Foods
Minimize sugary drinks and desserts
Cut back on fried foods and fast food
✅ Watch Portion Sizes
Eating large portions is a major contributor to obesity. Use smaller plates and avoid second helpings.
✅ Stay Hydrated
The UAE heat means you often mistake thirst for hunger. Drink plenty of water—at least 2–3 liters daily.
3. Stay Active Despite the Climate
Hot temperatures can make outdoor exercise difficult, but you have options:
🏋️♂️ Join a Gym or Fitness Center
Air-conditioned gyms are popular in the UAE. Most buildings have fitness facilities.
🚶♀️ Walk Indoors
Visit shopping malls like The Dubai Mall or Yas Mall to walk in cool conditions.
💧 Try Swimming
Swimming is a full-body workout and keeps you cool.
🧘 Do Home Workouts
Yoga, resistance bands, or online workout videos are perfect when you don’t want to go out.
Aim for at least 150 minutes of moderate exercise per week.
4. Get Enough Sleep
Research shows that sleep deprivation increases the risk of obesity.
Sleep 7–9 hours per night.
Keep your bedroom dark and cool.
Avoid screens before bedtime.
5. Manage Stress
Long working hours and fast-paced lifestyles create stress, leading to overeating.
✅ Practice meditation or deep breathing.
✅ Take short breaks during the day.
✅ Spend time with friends and family.
6. Schedule Regular Check-Ups
Many UAE clinics offer annual health screenings. Monitor:
BMI and waist circumference
Blood sugar levels
Cholesterol and blood pressure
Early detection of weight-related problems allows you to adjust your habits quickly.
7. Leverage Community Support
Consider joining:
Group fitness classes
Nutrition workshops
Online health communities
Having support increases motivation and accountability.
Maintaining a healthy BMI in the UAE is absolutely achievable if you make thoughtful lifestyle choices. Combine balanced nutrition, regular exercise, stress management, and routine health monitoring. Not only will you avoid obesity, but you’ll also feel more energetic, confident, and ready to enjoy all the UAE has to offer.
Remember: small, consistent steps lead to lasting change. Your body deserves the best care—start today!
